The idea of ​​effective fat burning is permanently relevant among athletes who need to maintain a constant shape. Protein-carbohydrate alternation (abbreviated as butch) aims to combine mutually exclusive principles for the consumption of meat and carbohydrates.

Proponents of one theory argue that any menu without protein simply will not provide the desired muscle growth. On the other hand, carbohydrates are necessary to no lesser extent, and in particular, for brain function.

However, the concept of "carbohydrates" does not mean at all that we are talking about the absorption of sweets or pastries. The body will receive them every week from cereals, fruits and vegetables. The same is true for those days of protein-carbohydrate rotation when you lean towards protein. Eat protein foods, but low in fat.

The main advantage that this diet has, unlike many others for weight loss, is that it does not require the complete elimination of any of the main nutrients, such as carbohydrates. And the special principle on which your menu is built allows you to get rid of excess fat at the same time.

Other strengths of the butch nutrition system for 21 days:

• there is no slowdown in metabolism, as is often the case if the diet is low-carbohydrate or no carbohydrates at all, while fat reserves are burned evenly;
• the described diet allows you to maintain a good vitality and mood, because it is no secret to anyone that any strict diet causes a feeling of depression and unhappiness;
• an excellent combination with sports activities, since both energy and carbohydrates are supplied.

The emergence of a separate interleaved technique

Jason Hunter, a nutritionist from the USA, who has long been known for his work in the field of sports nutrition, is recognized as the inventor of the BUCH nutrition system for weight loss and recovery. If you follow the necessary recommendations, then weight loss can be from 7 kg or more.

At the same time, this diet is more useful even for those who managed to gain significant body fat. In addition, protein-carbohydrate alternation should also be beneficial for people suffering from diabetes, subject to prior consultation with the attending physician.

The basis of this nutritional technique is the use of foods such as lean meats, vegetables and fruits rich in all kinds of nutrients, foods rich in carbohydrates and fiber, a large amount of purified or mineral water without gas. If the human body restricts the intake of carbohydrates, then it will have to switch to a mode of storage and economical spending.

Weight loss is suspended due to a slowdown in the rate of metabolism. Any refusal diet leads to a depressive state of the patient, which is associated with a mode of saving carbohydrates and glucose. If the bias is towards protein, then this leads to an imbalance in the work of the kidneys.

How does this happen?

The large distribution of fast food does not bring anything good, except for a quick set of fats and clogging of blood vessels with cholesterol. But you should still have certain fats in your menu every week, since not all of them are harmful.

The most important argument in favor of fats, especially unsaturated fats, is that the body yearning for them quickly regains the lost weight afterwards. According to the research and conclusions that Jason Hunter came to, it is carbohydrates that are involved in the supply of energy to our body. It is necessary not only for physical activity, but also for everyday life.

And on those days of our 21-day diet when protein is prescribed, pancreatic hormone rids us of excess fat cells, preventing ill health or muscle weakness.

So, the BUCH-weight loss scheme can be represented as the following alternation of days:

• carbohydrate day, aimed at a serious activation of metabolic processes;
• low-carb day for protein processing;
• protein day, only protein food with a small amount of vegetables (non-carbohydrate).

What foods can be consumed?

Then the whole diet of protein-carbohydrate alternation for 21 days is repeated in the same way. Mr. Hunter draws attention to the fact that on any of the days of your new diet, the condition of consuming 1.5-2 liters of clean water is a must. In order to intensively lose weight, eat proteins and carbohydrates in small portions 5 to 7 times during the day. So calories will be burned evenly, while maintaining the optimal metabolic rate.

When choosing a carbohydrate menu, we will not talk about all kinds of sweets, but about products with a low glycemic index. It is they who will ensure the slow absorption of starches and the slow release of glucose into the blood.

So, among a similar menu with carbohydrates for weight loss, we recommend:

• cereals of cereal type (preferably pre-soaked);
• vegetables containing starch;
• whole grain bread;
• durum wheat pasta;
• variety of fruits.

If we are talking about the day when the protein menu drops out for 21 days, then focus on the following products:

• low-fat meat;
• fish and seafood;
• various nuts (almonds, pine nuts);
• chicken eggs;
• dairy products (cottage cheese, kefir, cheeses).

You can supply your menu every week with leafy greens, fresh cucumbers. Even the leanest of foods are low in fat, and this is not to be feared, since fat is necessary for our body, including muscles. Therefore, the 21-day diet is quite acceptable dressing with vegetable oil to provide us with unsaturated fats.

We repeat the cycles correctly

In addition, a positive attitude and belief in good results, as well as feasible physical activity during BUCH weight loss for 21 days, will help get rid of accumulated fat reserves. True, if you did not have a long experience in sports, then dose the loads in the initial stages, as this will become a real stress for the cardio system.

Perhaps, in your case, aerobics or feasible fitness classes will be the best solution. If you still remain of the opinion that the diet should be combined with weightlifting, then try to carry out the most intense loads on carbohydrate days.

It is not without reason that the 21-day protein-carbohydrate diet for weight loss and muscle gain is so revered by athletes, because it makes it possible to eliminate fat, and, on the other hand, to receive the energy necessary for training. Therefore, those who have already successfully tested this system on themselves even take the path of developing their own individual exercise and nutrition plan, in which calories from proteins and carbohydrates are counted in their own way, taking into account loads. The 4-day Hunter diet cycle, which is distinguished by increased protein intake, has also become widespread.

In this case, the weight loss menu will alternate as follows:

• days 1-2 - protein, from 3 to 4 g of protein per kilogram of body weight;
• day 3, carbohydrates, an extra glass of milk in the morning and a protein-rich dinner in the evening;
• day number 4 joint, in which 2 g of protein and 2 g of carbohydrates are taken per kilogram of weight.

Such a BEAM cycle can be repeated no more than 12 times in a row. The products in priority remain the same as for the 3-day course. Only vegetable oils, preferably olive oils, can be used as fats.

fast diet

There is a protein-carbohydrate alternation for 21 days, scheduled for a week at once. At the same time, carbohydrates and proteins can even be part of the menu every day, but in strictly indicated proportions. In these cases, the total number of calories consumed is limited. And the very first day involves the absorption of 2500 kilocalories at once, which is necessary to start the metabolism.

In the domestic expanses of nutrition, Elena Malysheva's BEACH diet gained fame. It is believed that it gives the possibility of losing weight by 5 kg in the first 10 days of a new diet. It is very convenient to prepare in this way for some important event or trip.

So, the alternation of days for proteins and carbohydrates is as follows:

• on the first day we have breakfast with one boiled egg and a glass of water, during the day we eat whole boiled chicken, which is cooked without salt, and also separated from fat and skin;
• the next day's dish is a special cleansing salad consisting of carrots, beets and cabbage, each of which we take about half a kilo;
• you can season the salad with lemon juice;
• daily in a diet for 21 days or less, drink 2 liters of water.

For a person who does not play sports, it will be enough to consume 1-1.5 g of protein per day. Mostly, it should be animal proteins. On carb-heavy days, you can eat as much as you want, but it's important that these carbs don't fall into the simple category. It can be potatoes and other vegetables, cereals, pasta and bread. Forget about pastries, sweets and fruits with high sugar content. And do not consume such sweets along with fatty foods.

Diet examples

Protein day:

1. Breakfast.
   Omelette based on 2 eggs, a glass of tea;
2. Lunch.
   Low-fat cottage cheese (100 g), tea;
3. Dinner.
   100 g of steamed fish, cucumber;
4. afternoon tea.
   Yogurt;
5. Dinner.
   Chicken breast (200g), tea.

Vegetable day (carbohydrate):

1. Breakfast.
   Bell pepper salad with tomatoes, bread, a glass of tea with a spoonful of honey;
2. Lunch.
   Low-fat cottage cheese (100 g) with bananas or apples;
3. Dinner.
   100 g of boiled chicken breast, a portion of rice;
4. afternoon tea.
   Yogurt with nuts or dried fruits, tea;
5. Dinner.
   Steam fish, coleslaw with tomatoes and herbs, tea.

Day on cereals (carbohydrate):

1. Breakfast.
   3 tablespoons of oatmeal with a spoonful of nuts and a glass of yogurt;
2. Lunch.
   Rice boiled in milk (100 g), tea;
3. Dinner.
   100 g of boiled chicken breasts, 200 grams of buckwheat;
4. afternoon tea.
   Homemade cocktail - 300 ml of kefir, a spoonful of honey, 3 tbsp. oatmeal;
5. Dinner.
   Oatmeal boiled in water (100g), kefir.

The functioning of the body at this time

Once again, let's summarize how the body behaves during the alternation of protein and carbohydrate diets. During low-carb days, glycogen stores are almost completely depleted.

To cover these energy costs, the body begins to release and expend stored fats. However, in this case, you need to be able to stop in time, because in the event of too strong shocks, the body will stop wasting fat cells, and switch to spending muscle tissue to maintain life.

A day with a high carbohydrate content in food is just what is provided for this in the diet for 21 days. Carbohydrate intake on this day increases significantly, but the number of calories is still limited. We will have to minimize the amount of protein and fat consumed. In this case, it continues to consume fat cells as vital energy, and accumulate other ingredients in reserve. On day 4, we continue to take carbohydrates, but in more moderate amounts, in order to build up glycogen stores again.

When is the best time to exercise?

During carbohydrate depletion, you can safely lose a kilogram of weight. Despite the return of lost kilograms on the 4th-5th day of losing weight, everything that you compensated for is no longer fat cells, but only water. As soon as water retention by the body stops, the results of the diet will be evident. With the help of the BEACH system, you can easily unwind the metabolic processes in the body, without being tied to certain indicators of the caloric content of the menu. At the same time, physical tone remains at a high level, so you can train intensively.

It is optimal to carry out training with heavy loads on days rich in carbohydrates. However, if the body has previously been carbohydrate-starved, expect muscle glycogen depletion. Therefore, you can hardly count on a big surge of energy and a big return in the gym.

If you periodically add carbohydrates to your diet, this will not allow the body to use muscle cells as fuel. The BEACH diet actually works effectively, and you can adjust the selection of products, the frequency of their intake and caloric content to suit your life needs.

Expert Dietitian, Personal Trainer, Honored Author of Evehealth

05-11-2018

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Of the numerous weight loss methods, there are few that really allow you to get rid of fat reserves, and do not reduce body weight by burning muscle mass and removing water, causing great harm to human health. In order not to encounter the latest phenomena, you should very carefully study the principles of the impact on the body of a particular method and be on your guard when they promise quick weight loss. Indeed, in fact, a considerable time passed before the appearance of hated folds, we just do not notice and do not control it. So why should getting rid of them be instantaneous?

All metabolic processes, both gain and loss of energy (fat) have their own patterns. Fighting them, not knowing the mechanisms of leakage, is like throwing a red rag at an angry bull. Therefore, it is better to choose a certain tactic, supported by scientific knowledge and practice, and gradually move towards the goal. And help in this serious matter will be provided by the BEACH diet, which translates as a protein-carbohydrate alternation.

A bit of history

Today, there are many options for a protein-carbohydrate diet, but the American dietitian James Hunter became its developer. His nutrition program initially caused bewilderment among nutritionists, because how can you lose weight by eating foods high in carbohydrates, which are the very calories that lose weight need to be reduced to a minimum?

But then it turned out that this very program allows you to burn only fat, and not muscle mass, as in other diets. After such a "verdict" of world nutritionists, this diet began to gain its popularity very quickly, especially among athletes.

This technique has become widely used relatively recently. At first, it was used exclusively by athletes to keep themselves in good physical shape. I must say that the diet was invented by doctors and nutritionists specifically for the big one. It has many special courses that allow you to increase or decrease the amount of muscle mass in the right areas of the human body with the help of nutrition, get rid of excess fat or save it.

Of course, all this requires considerable knowledge and is usually carried out under the supervision of specialists when it comes to preparing world champions. For ordinary people, a simplified version of the BEACH method has been created, which allows you to effectively and safely say goodbye to extra pounds forever.

Fundamentals of protein-carbohydrate alternation

As can be seen from the decoding of the name, in this diet, the main principle is the alternation in the diet of days with a predominance of protein and carbohydrate foods. What is it for?

To force the body to part with its inviolable fat reserve, it is necessary first of all to spend all the glycogen (carbohydrates) contained in the muscles and liver. This can be achieved by reducing the intake of carbohydrates from food. But not everything is so simple. After all, after a person feels a critical level of their deficiency, the body begins to experience stress and take energy, destroying muscles in order to quickly get energy. And only after that it proceeds to the destruction of adipose tissue. To avoid such phenomena, you need to find the right balance between the end of carbohydrate reserves and their replenishment. Only in this case, energy from the breakdown of fat begins to be used.

The BEACH diet is structured as follows:

1. In the first two days, protein food enters the body, which is the building material for the body. At this time, in order to ensure all vital processes, glycogen and a little fat are actively consumed as an energy source.
2. Then comes the carbohydrate day, when the glycogen reserve consumed in 2 days is replenished. This allows you to confuse the body and allow it to function in its usual mode.
3. On the fourth day, protein-carbohydrate food is consumed, which contributes to the normalization of all metabolic processes.

Then the course is repeated, and fatty tissue is consumed gradually. The protein-carbohydrate alternation diet is an excellent weight loss technology, without starvation and exhausting workouts, and without fear that those extra pounds will return.

It is important that a sharp restriction of the calorie content of food in this system is not required. It is necessary to maintain a daily intake of 1400 kcal, respectively, for women and men, and it is also important to engage in physical exercises and sports.

A diet on a protein-carbohydrate alternation is usually carried out for at least 4 weeks. More is possible, but the main thing is that the number of days be a multiple of four, i.e. 28, 32, 36, etc.

The benefits of a protein-carbohydrate diet

The main advantage of this protein carbohydrate diet is that it allows you to quickly lose weight without starving at all. And besides, it does not provide for complex calculations of the calorie content of food. Here it is enough to understand for yourself how to properly plan the diet of the day and the weight will begin to go away.

Such a diet gives weight loss not by removing excess fluid from the body or by, but by burning body fat, which is very important. After all, the liquid is very quickly replenished by the body and the weight comes again. And eating according to this program, the weight will remain normal for a long time, if, of course, then you eat moderately and watch what you eat.

Menu

Breakfast should be fat-free cottage cheese weighing 200 g. You can add cinnamon to it.

In the 1st afternoon snack, you need to eat an egg omelette with any seafood.

For lunch, any boiled fish is usually prepared and eaten with a cucumber.

In the 2nd afternoon snack, you can drink kefir or eat cottage cheese again.

For dinner, boil chicken or beef meat to get the 200th serving.

carb day

On this day, the amount of carbohydrates supplied with food should be equal to 5-6 g per 1 kg of human weight. However, foods high in these components should be avoided, i.e. sweets, flour, etc.

The fact is that sweet and starchy foods contain so-called fast carbohydrates that harm our body. But slow carbohydrates contained in cereals, germinated grains, etc., are absolutely necessary for us to have energy for life. You can eat a wide variety of cereals, but it is best to use raw grains - buckwheat, unpolished rice, etc. You can diversify the menu with superfoods - for example, chia seeds, flax seeds.

Menu

Breakfast can consist of any cereals, muesli with kefir or milk, as well as honey.

In the 1st afternoon snack, it is advisable to eat different fruits.

For lunch - vermicelli or brown rice with meat or seafood.

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There are a large number of methods for rapid weight loss, but not all of them are equally safe for the body. It is important that the weight is lost due to fat, not water and muscle, and that the lost kilograms do not come back after the diet is stopped.

These criteria are fully consistent with the protein-carbohydrate alternation, which is also called the BEACH diet, consider a detailed description of the diet.

What is the BEACH diet

Protein-carbohydrate alternation refers to a modification of the standard. The essence of this type of nutrition is to change the amount of carbohydrates and proteins consumed. As the name suggests, protein and carbohydrate days alternate.

The fastest source of energy for humans is, which is mainly synthesized from carbohydrates. On protein days, glycogen is actively broken down, after which the body proceeds to produce energy from adipose tissue. At the same time, a large amount of protein helps to maintain muscle tissue. With a long absence of carbohydrates, glycogen stores are depleted. As a result, the body is forced to reduce the amount of energy expended, slowing down the metabolism and stopping the fat burning process.

Losing weight ask the question: How much can you lose on such a diet? Alternation helps excess weight for a month, while almost without affecting the muscles. The final figure is highly dependent on the original data.

We must not forget that in girls, the weight fluctuates depending on the period of the menstrual cycle. So, on some days, water retention may occur, as a result of which the scales will show a figure of 1-2 kg more.

At this point, you need to start carbohydrate loading. During the day of taking complex carbohydrates, we partially replenish glycogen stores, preventing a decrease in metabolism.

Diet Benefits

BUCH has many advantages:

• Balanced weekly diet, which contains proteins, fats and carbohydrates;
• does not slow down metabolism;
• there are no sharp jumps in weight;
• maintains the proper level of psychological and physical tone.

Attention: alternation is best combined with strength training so that the body absorbs the entire amount of protein consumed.

For whom this type of food is suitable and not suitable

Unfortunately, despite the advantages, alternation is not suitable for everyone. It is worth abandoning such a diet if you have kidney problems or eating disorders (anorexia, bulimia). The nutrition plan in this case should be individually selected by the doctor.

1. Athletes training
2. People who are slightly overweight (2-5 kg)
3. Athletes who need to dry their uniforms before competitions.

If the excess weight is more than 10 kg (), then it is recommended to start losing weight by switching to a balanced, proper diet.

BEA options

The scheme of alternation of days is selected individually. The standard scheme involves 2 protein, 1 carbohydrate and 1 mixed day. It suits most people. The scheme is repeated for 4-5 weeks, after which the body must be smoothly returned to the usual diet. In rare cases, a ratio of 3 protein and 1 carbohydrate day is used, but this scheme is more suitable for athletes.

At the beginning, stick to the standard scheme, and if the weight drops and good health persists, then continue it. When the mirror does not show progress, the amount of carbohydrate loading should be reduced. If you feel weak and lethargic, cut back.

AT a day you need to consume at least 1200 kk, since that is how much the base is.

On a protein day, the amount of protein should be 2.5-3 grams per kg of body weight. Do not increase it even more, it can be fraught with kidney problems.

Products in rotation

On protein days, the entire daily diet should be vegetables and protein foods. These include:

• Turkey and chicken meat;
• red and white fish;
• eggs;
• cottage cheese;

Also can be used. It is better to choose vegetables that are not starchy, i.e. tomatoes, cucumbers, broccoli, Beijing and white cabbage, asparagus, sweet peppers. Be sure to add plenty of greens to your diet (celery, spinach, sorrel, and others).

On carb-loading days, complex carbohydrates are added, as well as simple carbohydrates from fruits for breakfast. Buckwheat, oatmeal, rice, and other cereals are perfect as complex carbohydrates. Among the simple ones, it is worth taking a closer look at apples, citrus fruits, kiwi, and berries. It is better to limit the use of starchy and sweet foods in order to fit into the daily calorie intake and speed up the fat burning process. For dinner, it is better to eat fiber and protein.

On a mixed meal day, the same foods are eaten. At the same time, protein and complex carbohydrates are perfect for breakfast and lunch, vegetables and protein for dinner, and snacks can be both carbohydrate and protein. Don't forget to count your total daily calories! For counting, there are special tables, programs on a computer and phone.

It is important to consume the required amount of fat on any day of the diet - 1 g per kg of weight. Do not think that fats go straight to adipose tissue. On the contrary, compliance with the norm of fats helps maintain hormonal balance, creates a feeling of satiety, improves the condition of hair, skin and nails. This is especially true for girls, because with a lack of this element, a violation of the menstrual cycle can occur. Fats are present in vegetable and butter, cheese, cottage cheese, red fish.

Sample menu for the week

To make the meal plan clear, here is a standard menu plan for the week 2:1:1.

Monday (protein day)

1. Breakfast -
2. Snack - boiled eggs
3. Lunch and dinner - chicken breast + tomato and cucumber salad dressed with olive or vegetable oil

Tuesday (protein day)

1. Breakfast - + cheese
2. Snack - cottage cheese
3. Lunch and dinner - white fish + cabbage and carrot salad

Wednesday (carb day)

1. Breakfast - oatmeal with berries
2. Snack - green apple
3. Lunch - buckwheat + vegetable salad dressed with olive oil
4. Dinner - turkey + vegetable salad

Thursday (mixed day)

1. Breakfast - oatmeal, soft-boiled eggs
2. Snack - peach
3. Lunch - steamed salmon + brown rice
4. Dinner - steamed salmon + cabbage and carrot salad

Friday (protein day)

1. Breakfast - egg and milk omelet, cheese
2. Snack - cottage cheese
3. Lunch and dinner - turkey + vegetable salad

Saturday (protein day)

1. Breakfast - cottage cheese
2. Snack - vegetable salad
3. Lunch and dinner - chicken breast stew with onions, carrots and tomatoes

Sunday (carb day)

1. Breakfast - , orange
2. Snack - fresh berries
3. Lunch - pasta + tomatoes
4. Dinner - vegetable casserole

The portion size is selected individually, based on the daily calorie content of a particular person.

Simple recipes for protein and carbohydrate diet days

For many, the BUCH diet will seem monotonous and tasteless. In fact, this is far from the case, there are dozens of interesting recipes that follow the rules of the diet. Here is some of them.

1. Chicken muffins - mix minced chicken with raw egg, salt and seasonings (pepper, paprika), as well as grated carrots and onions. Place the mixture in muffin tins, sprinkle grated cheese on top and bake for 30 minutes at a temperature of 180 degrees.
2. Banana cheesecakes are a wonderful breakfast on carbohydrate and mixed days, they will help replace sweets. Mix a ripe banana, 1 raw egg and 100 g of cottage cheese. Bake cheesecakes in a hot frying pan without oil for 3 minutes on each side. For easy baking, roll cheesecakes in oatmeal or buckwheat flour.

Nutritionists consider the protein-carbohydrate alternation to be an effective diet. At the same time, such a diet cannot be followed for a long time, since the body can adapt to any conditions. The diet is used only for 1-2 months, it is better suited for people with a little overweight or athletes.

At the same time, against the background of fashionable diets, often dangerous to health, the alternation looks quite good and can be used as one of the options. Nutritionists advise checking the condition of the kidneys before starting a diet!

carbohydrate rotation diet

For a long time it was believed that excess weight appears with increased consumption of fat in the usual diet. However, if we take a closer look at our food, the content of fat in it is not so high, so all the popular low-lipid diets turned out to be ineffective and useless. In addition, if the body receives less fat and calories, then the body goes into emergency accumulation mode for a rainy day, so instead of losing weight, we again and again get extra pounds on our sides.

As it turned out, the reason for weight gain is fast and unsplit slow carbohydrates, which were not spent on energy during the day and were simply deposited in the body “on demand”. For a person with a measured life, this very “demand” may not come, so the “storage room” for excess carbohydrates is replenished and replenished. This is especially noticeable when a person eats carbohydrates right before bedtime - the body goes into slow digestion mode, due to which energy is not split, and substances simply accumulate.

The modern take on weight loss has become the carbohydrate alternation diet (popularly the zigzag diet), which is aimed at changing the daily content of carbohydrates in the menu, which does not allow the metabolism to slow down.

The essence of the carbohydrate alternation diet, rules and pros

A unique diet was developed at one time by a German nutritionist and specialist Karl Noorden. At one time, it was a specialized program for bodybuilders and athletes, which allowed them to dry the body without wasting muscle fibers. In addition, a special menu saturates the body with a solid portion of energy and vigor.

Over time, the diet has been redesigned, which allows ordinary people to lose weight on it.

The essence of the diet lies in the fact that every day we alternate the amount of carbohydrates consumed. At the beginning of the cycle, their volume decreases sharply, in the middle it rapidly rises, and at the end it balances. Such nutrition allows you to deceive the metabolism, forcing it to always work in emergency processing mode and not switch to accumulation.

How does the diet work? We choose for ourselves the optimal duration of the course (from a month to two) and distribute the days into cycles of 4 days. The first couple of days we eat food poor in carbohydrates, on the third day, on the contrary, we load the body with them, limiting protein intake. The last 4 days of the cycle, we balance the intake of carbohydrates and proteins.

In the first days of the diet, the body depletes energy reserves and begins to burn fat deposits. If the emergency is extended for a few more days, the “cunning” metabolism can adjust to stress and start accumulating fat again, knowing that it will continue to starve, while it will not spare muscle fibers and waste it on the necessary energy. Therefore, carbohydrate starvation should not last more than 2 days. Then we again load the body with carbohydrates without increasing the calorie content of the diet (reducing the intake of proteins and fats). And to activate stable weight loss, we slightly reduce the amount of carbohydrates on day 4.

Rules for carbohydrate alternation:

• strict adherence to the carbohydrate consumption pattern without disruptions and indulgences;
• the absence of night attacks to the refrigerator, fasting and overeating - every day the body must receive the amount of substances necessary for normal life;
• an increase in carbohydrates in the diet leads to a decrease in proteins and lipids, and vice versa for other days;
• the entire daily food intake is divided into 4-6 small snacks;
• Active physical activity and sports training are required at least 3 times a week;
• during a diet, it is very important to maintain the water balance in the body by consuming at least 2 liters of healthy liquid (better than ordinary non-carbonated and unsalted water);
• no fried and smoked foods - all food should undergo minimal heat treatment;
• we reduce the consumption of fats, therefore we refuse animal oils, fatty meat, gravy, mayonnaise, dressings, confectionery;
• healthy sleep is important during the diet;
• the duration of the diet is arbitrary, but nutritionists recommend following the course for no more than 1-2 months, since the effectiveness of the technique drops after the first month;
• carbohydrates are the main component of the diet, so we focus on slow (complex) carbohydrates, as they take longer to digest and are worse stored.

Benefits of carb rotation:

• no need to count calories;
• the diet is effective - in the first month you can lose up to 10 kg of excess weight, and not only fluids, but also fat;
• the diet is perfectly combined with training and does not allow muscles to break down along with fat;
• a carbohydrate diet is quite satisfying and varied, which reduces the likelihood of a breakdown and allows you to saturate the body with all the necessary substances;
• all diet products are available on the local market and do not require cooking conditions;
• the diet is harmless, has a minimum of contraindications, does not lead to serious consequences in the body, and also does not affect the appearance of stretch marks, cellulite, skin laxity;
• the duration of the diet is not limited by anything - this is a style of eating that you can adjust and stop at any time;
• makes the metabolism work at the limit, weaning it from accumulating fats "in reserve";
• healthy eating in the diet improves immunity and general well-being, strengthens other internal systems, and also positively affects the appearance, condition of the skin and hair;
• helps to reduce cholesterol levels in the blood;
• allows not only to dry the figure, but also to form relief muscles in a short time.

A set of products for a carbohydrate alternation diet, an example menu

As we found out above, your diet will mainly consist of proteins and slow carbohydrates, which are found in healthy and healthy foods:

• non-starchy vegetables and garden greens (radishes, tomatoes, cucumbers, all types of cabbage, peas, garlic, any greens);
• legumes (lentils, beans, beans, soybeans);
• lean poultry (chicken and turkey fillet, quail), as well as chicken eggs;
• lean red meat (veal, nutria, rabbit);
• low-fat sea fish and seafood;
• dairy and sour-milk lean products;
• whole grain bread (bran, multigrain, rye);
• cereals and sprouted sprouts (brown rice, buckwheat, oatmeal, bran, wheat, other cereals);
• dried fruits and nuts, seeds;
• dressings (vegetable oil, vinegar, lemon juice, table wine, natural spices without salt);
• wholemeal pasta;
• fruits and berries;
• healthy drinks (green and herbal tea, ginger drink, rosehip broth, natural grain coffee without sugar, mineral water, vegetable and fruit juices, berry juice and smoothies, nectars, kissels).

What should be excluded from the menu during carbohydrate rotation:

• starchy vegetables (carrots, beets, potatoes, horseradish, zucchini, pumpkin);
• fatty meat (beef, lamb, pork) and poultry (duck, goose), as well as offal;
• fatty sea and river fish (salmon, herring, etc.);
• fatty dairy and sour-milk products (mayonnaise, ayran, sour cream, goat's milk, cheeses);
• smoked and fried foods;
• fast food, bagged products, semi-finished products, snacks, snacks;
• premium pasta, rich pastries;
• confectionery, desserts, sugar and anything that contains fast carbohydrates;
• dressings, marinades, sauces;
• pickles and canned food;
• drinks (alcohol, coffee from sticks, energy drinks, packaged juices, sweet soda);
• animal fats (margarine, butter, cake cream, etc.).

So, the approximate scheme for the diet is as follows.

The first day of the cycle is low-carb. The prescribed mass of carbohydrates is half a gram per 1 kg of weight, and we increase the intake of proteins to 3 g per 1 kg of weight. That is, for a person weighing 60 kg, the daily diet is reduced to 30 g of carbohydrates (60 kg times 0.5 g) and increases to 180 g of proteins (60 times 3 g). Fats should also be limited.

Day one (example):
We have a Greek salad dressed with olive oil and lemon juice for breakfast. Also put 2 boiled chicken eggs and 150 g of lean cottage cheese.
Snack - half a grapefruit.
Lunch consists of stewed veal and boiled beans (a mixture of lentils and beans).
Snack - the second half of a grapefruit.
Dinner consists of sea fish stewed with cabbage and greens in foil. We also drink a glass of fat-free bifidoc.

Day two is low carb.

Day three (example):
Breakfast consists of a steam omelette (3 quail eggs, mushrooms, milk, asparagus). Also put 1 whole grain toast, a glass of unsweetened homemade yogurt.
Snack - green apple or pear.
For lunch, we serve boiled chicken fillet with pea puree and cabbage salad.
Snack - a glass of fermented baked milk, a couple of meringues.
Dinner includes vegetable salad with tuna and seafood. We also eat 100 g of cottage cheese with berries.

The third day is high-carb. We increase carbohydrate intake to 5 g per 1 kg of weight, and reduce the amount of proteins to 1 g per 1 kg of weight.

Day three (example):
Breakfast consists of oatmeal with raisins and nuts. Whole-grain bun and natural coffee without sugar are also put.
Snack - banana.
Lunch consists of boiled turkey fillet, brown rice and vegetable salad. We drink citrus juice.
Snack - 2 peaches.
Dinner includes hard pasta and mixed vegetables topped with tomato sauce. Also put 1 whole grain tote and a mug of black tea with dried apricots.

The fourth day is balanced. We equalize the consumption of carbohydrates and proteins at the level of 2-2.5 g per 1 kg of human weight.

Day four (example):
Breakfast consists of pilaf and vegetable salad. We drink carrot juice.
Snack - 150 cottage cheese with berries.
Lunch includes a portion of boiled beans with stewed rabbit, 1 whole grain toast, coleslaw. Drink green tea with honey.
Snack - a glass of kefir, a handful of dried fruits.
Dinner includes steamed fish with lemon juice, vegetable stew and whole grain toast.

Thus, weight loss for the first month of carbohydrate alternation is about 10 kg, and mainly due to the fat layer, not water.

How to get out of the carbohydrate rotation diet

This diet allows you to get rid of extra pounds for a long time, because even after the completion of the course, the metabolism functions at high speeds, not allowing fat to be deposited.

But still, for a normal consolidation of the result, one should not pounce on kebabs, dumplings, pizzas and cakes in the first weeks after the diet. The calorie content of the diet should be moderate, and carbohydrates and proteins should be balanced in the daily menu. It's also helpful to periodically return to your carb rotation days at least once a month. We just overate, visited a festive feast and reduced training, so immediately reduce carbohydrate intake for the next 2 days and continue according to the scheme.

It is also necessary to adhere to an active lifestyle and at least a couple of times a week to play sports, dance, yoga, run or swim.

Do not forget about the water regime, which is responsible for the metabolic rate - the daily rate remains at the level of 1.5-2 liters.

Disadvantages of carbohydrate rotation diet, contraindications

Of course, the main drawback of the diet is the need to count the amount of carbohydrates and proteins consumed, study the composition of each product, search the Internet for tables. This style of eating is very inconvenient for working and busy people, and the average person does not like it.

Also, the diet itself is long, which obliges you to change the diet every 1-2 days and prepare new dishes, and this is a waste of time, finances and effort.

In addition, the disadvantage of the diet can be considered low performance in the time period. Many diets help to lose weight by 15 or more kg per month, but here only 10 and those are declared by the authors themselves (which, as we know, is far from the true result).

Also, despite the variety and satiety of the diet, the set of products for the diet is still very limited, it does not include various meats, sweets and alcohol, which fans of these products will not like.

Contraindications to the diet also exist. Carbohydrate alternation is not allowed in the following cases:

• violations of metabolic processes;
• weakened immunity, the presence of chronic and inflammatory diseases;
• diseases of the cardiovascular system, hypertension;
• allergies to certain foods;
• diseases of the genitourinary system, as well as liver, pancreas, kidneys;
• diseases of the endocrine system;
• extreme degree of obesity;
• recovery after operations, injuries, protracted diseases;
• psychological disorders, anorexia, bulimia;
• age up to 16 and after 50 years;
• diseases of the gastrointestinal tract, stool disorders.

To bring your body into shape - this desire comprehends every second woman and third man. Many types of diets on the Internet make it possible to choose the option that suits a particular person.

BEACH (protein-carbohydrate alternation) helps to lose extra pounds without harming the body.

The principles of the diet

During other methods of losing weight by changing the diet, the body reacts to an insufficient intake of carbohydrates and after a while actively begins to take reserves not from adipose tissue, but from other organs and muscles. Thus, harm is done to the body and the diet does not bring the desired results.

The BEACH diet is designed so that the body does not experience excessive carbon starvation and does not “save” subcutaneous fat reserves. The effect of losing weight on a diet is achieved by alternating days of eating only proteins and carbohydrates.

A ready-made menu for a few days in advance will save you from unnecessary trouble

In order to avoid problems with counting the calories and grams of food that you need to eat during the diet, it is better to make a BEACH menu for every day for several weeks in advance. So in advance you can buy products and plan the time for cooking. The menu will help measure your strength and endurance.

How to make a menu for every day

The diet with this diet is quite limited, but at the same time as close as possible to proper nutrition. Such diet can be followed for several months without harm to health. You can repeat courses several times throughout the year.

The alternation of days can have different patterns:

• 2:1:1 (protein \ carbohydrate \ mixed),
• 5:2:1 (protein \ carbohydrate \ mixed),
• 2:2:2 (protein \ carbohydrate \ mixed).

In protein periods, the consumption of carbohydrates is reduced to a minimum. It is allowed to eat boiled chicken, fish, eggs and low-fat dairy products.

During the carbohydrate period, proteins are almost completely removed from the menu. You can eat porridge on the water. Bread from coarse grinding of grinding grains, fruits and vegetables is used.

Mixed days provide an opportunity to expand the diet with protein and carbohydrates and relax at the same time. But do not forget that nevertheless the diet continues and it is necessary to calculate the calories of food consumed further.

The BEACH menu for each day should be no more than 1200 Kcal per day for people whose work is not related to physical activity. The second category of workers can increase the daily calorie intake to 1500-1600.

Products in the protein period of the diet

To correctly determine the name and quantity of products, you need to consider the basic rule of this type of diet.

The amount of protein required in this cycle is no more than 3-4 g per 1 kg of weight.

All meat dishes should be boiled.

Based on this table, you can calculate products for one protein period. For example, the weight of a losing weight is 80 kg, then 3 grams are eaten per day. × 80 kg = 240 gr. squirrel. Based on this figure, the daily ration of the main products is calculated.

Products in the carbohydrate period of the diet

During this period of the diet, the body is replenished with carbohydrates and additional energy. On days like this you need to actively engage in sports to improve metabolism. To make a BEACH menu for every day during the carbohydrate period, you should also follow the rules.

The use of carbohydrates per day in the amount of 5-6 g per 1 kg of weight.

Thus, the calculation of the number of products consumed is carried out according to the table. For example, the weight of a losing weight is 80 kg, then 5 g × 80 \u003d 400 g. carbohydrates per day is consumed on a carbohydrate day.

What to eat on mixed days

Such days are considered rest from the strict observance of the two periods. At this time, you can relax and give the body a rest. Caloric content these days can be 1500-2000 Kcal.

During such periods, carbohydrates should be 2 g, and proteins 2-3 g per 1 kg of weight losing weight.

Learn more about carbohydrates and the foods they contain

These days, the menu should contain the amount of carbohydrates and proteins in equal amounts. Greens and low-fat dairy products are allowed in a larger volume.

In the morning, you can add 1 tsp to cereals. honey to provide the body with glucose.

Do not forget that mixed days are also a diet period and you can’t relax much. Sweet tooth should not eat up their favorite sweets, otherwise there will be no effect from such a diet.

Benefits of the BEACH Diet

A butch menu for every day is affordable and does not require a lot of cooking time. It is as close as possible to the rules of proper nutrition. The body does not experience a constant feeling of hunger and does not experience stress.

Losing weight people do not complain of depression or nervousness

The energy from the consumed products is enough to lead a normal life and not change your work schedule.

The body does not get used to food restrictions and the metabolism does not slow down, unlike other types of diets. This type of weight loss can be used without much difficulty for up to 2-3 months.. It can then be repeated as needed for 10-20 days.

Butch diet helps to get rid of subcutaneous fat from the first days of use, and not only removes water from the body. This system helps to cleanse the intestines and makes the skin on the face smooth and healthy. Acne and pimples decrease in number or disappear altogether.

The correct way out of this diet will be able to keep the pounds in place and not increase them after the completion of weight loss.

Contraindications

It is forbidden to use this method of losing weight under 18 years of age. In childhood, the body grows and develops intensively and any abstinence from food is detrimental to health and growth in the future.

You can not use the BEACH menu for every day for pregnant women and during breastfeeding

The lack of certain substances will be transmitted by the deficiency of their own baby.

No need to experiment for people with serious illnesses:

• kidneys;
• oncological diseases;
• exacerbation of chronic inflammation.

During colds, you do not need to start “sitting” on a diet - the body needs strength to fight viruses.

Approximate menu for 4 days

To make it easier to imagine the diet, you can make a BEACH menu for every day.

1 - protein:

• Breakfast: boiled eggs (2 pcs.) with 200 g of chicken, without broth, green tea;
• Lunch: stewed vegetables 150 g with boiled fish 200 g;
• Dinner: steamed fish 250 g and a glass of yogurt or kefir below 1% fat.

Snacks are allowed with boiled pieces of chicken fillet in the calculation of grams that do not reach the daily intake of protein (calculated by weight).

2 - protein:

• Breakfast: vegetable salad with olive oil and 1 egg scrambled eggs, tea without sugar or still water;
• Lunch: beef 150 g with stewed vegetables 150 g;
• Snack: low-fat cottage cheese 200 g;
• Dinner: chicken 200 g and 200 ml of fermented baked milk.

As on the first day, small snacks are allowed.

3 - carbohydrate:

• Breakfast: oatmeal porridge on the water and a banana, coffee with milk;
• Lunch: rice porridge with stewed vegetables in tomato (250 g in total);
• Snack: fruit 200 g and low-fat yogurt 100 g;
• Dinner: vegetable salad with olive oil 200 g and fermented baked milk.

Snacks with small pieces of fruit are allowed.

4 - mixed:

• Breakfast: cereal or any porridge on the water with fruit - 200 g;
• Lunch: boiled meat 200 g with rice 100 g;
• Snack: low-fat yogurt or fruit 150 g;
• Dinner: 0-1% cottage cheese 150 g and shrimp 100 g with herbs.

Snack is allowed with dried fruits.

While eating according to the compiled menu for every day, remember the obligatory use of water without gases.

It is important to drink at least 2 liters throughout the day, in small sips

This rule will help speed up the metabolism and make it possible to burn fat at a fast pace.

This diet in the first days will make it possible to lose up to 2 kg. Then the rate may decrease to 900 g per week, but will be systematic. If you eat right, the weight will not skyrocket after its completion..

The BEACH diet is easy to follow, even for people with weak willpower. The first few days, you can slightly expand the diet with familiar products for a smooth adaptation of the body.

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